Sunday, February 26, 2017
For time:
Run 800m
100 Double unders
50 Sit ups
40 Air squats
30 Push ups
20 Toes to bar
Run 800m
Saturday, February 25, 2017
Workout 17.1
For time:
10 Dumbbell snatch
15 Burpee box jump over
20 Dumbbell snatch
15 Burpee box jump over
30 Dumbbell snatch
15 Burpee box jump over
40 Dumbbell snatch
15 Burpee box jump over
50 Dumbbell snatch
15 Burpee box jump over
Thursday, February 23, 2017
3 Rounds for time of:
400m Run
Rest 2 minutes
30/25 Calorie assault bike
Rest 2 minutes
20/15 Calorie row
Rest 2 minutes
Wednesday, February 22, 2017
3 Rounds for time of:
24 Pull ups
6 Squat clean thrusters (205#/145#)
800m Run
Tuesday, February 21, 2017
Complete as many reps as possible in 14 minutes of:
30 Double unders
15 Power snatch (75#/55#)
5 handstand push-ups
30 Double unders
15 Power snatch (75#/55#)
10 handstand push-ups
30 Double unders
15 Power snatch (75#/55#)
15 handstand push-ups
Etc., adding 5 reps to the handstand push-up each round.
Sunday, February 19, 2017
Strength
Squat
Conditioning
For time:
100 KB swings (70#/55#)
EMOM 5 wall ball (30#/20#)
Saturday, February 18, 2017
From 0:00 – 10:00
Run 200m
50 Sit ups
Run 200m
40 Push ups
Run 200m
30 Pull ups
From 10:00 – 18:00
Run 400m
50 Deadlift (135#/95#)
Run 400m
From 18:00 – 30:00
20 Muscle ups
Run 200m every time you break
Thursday, February 16, 2017
Four 5 minute AMRAPs of:
5 Dumbbell snatch (per arm)
25-ft. Overhead walking lunge
5 Dumbbell snatch (per arm)
25-ft. Overhead walking lunge
8 Chest to bar pull ups
*rest 5 minutes*
